WOD Tips:For the SWOD, chin ups are done with your palms facing you. If you can use additional weight, do so until you can no longer get 3 reps. If you can't, get as many body weight reps or assisted reps as possible. If you can do 8-10 unassisted chin ups, then do them weighted.

For the metcon, these are all out efforts. The whole thing will take 8:00. "AMRAP" means "As Many Reps as Possible." It could also mean "As Many Rounds as Possible," but not in this context. Your score is the round with the FEWEST reps in it. For example, if on thrusters I do 2 sets of 10, 2 sets of 8, 2 sets of 6, and then 2 sets of 5, my score for thrusters would be 5. Partner up if a partner is available so they can count your reps, then switch. If you've never done Tabata drills before, get ready to live! A normal Tabata drill will have only one exercise, and be done for :20 of work and :10 rest for 4:00. Here, we're combining two Tabata drills into one wod, hence the "Mash-Up" in the name.

The days have to get better, I just hope there is enough time left to see the improvement. Has anyone seen "John" we may need to send out a search party, he may have fallin and can't get up. 1 Assisted pull up, and 6 (35#) kettleball swings and 6 push presses (45#) Can't wait till Dave gets back, I need a partner...

This morning was awesome! The 0500 and 0600 squad killed it as usual! I was hanging with 40lbsx3 for my weighted chin ups; followed by the 95 pound thrusters and 53lb kb swings. My lowest reps were 4 thrusters and 7 kb swings.

Tomorrow will be my day off this week so I will be well rested to kill it on Friday!